Utthita Ardha Dhanurasana is an easier alternative to natarajasana (dancer’s pose). It still develops balance, poise, and grace — as well as flexibility of the spine and expansion of the upper body.

How To Practice 

Begin in mountain pose. While standing tall on your left foot, begin drawing your right leg back behind you. The end goal is to bend the knee so that the calf and foot point straight up towards the sky, while your thigh is level with the ground. This position is supported by your right arm stretched straight out behind you, with your hand holding the ankle. Your left arm is pointing straight out in front of you, palm up, with your index finger and thumb joined together. Your gaze should be soft and fixed straight ahead, through the joined fingers.

The finished pose does not form a circle like dancer’s pose does. It will look more like a rectangle.

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